Let's spend a moment a talk a little about Meal Prep. Following a meal prep regimen a must in my home. Doing so, helps me to not only alleviate the stresses brought about by day-to-day meal planning, but also assists me with improved time management, organization and much, much more. In this aspect, I firmly believe the key to SUCCESS is all in the planning. I can't overemphasize why it is so important to make sure you have a plan in place when following a healthier eating regimen.

Here are some helpful tips on how to Plan like a Champ:

1. Start Small - Getting into a new routine of prepping all your meals ahead of time can take some getting used to. From experience, it's far easier to begin by prepping a few days worth of meals at a one time, then slowly building up and acclimating yourself to an entire week's worth of meals in one session. It's not unusual to feel somewhat overwhelmed when trying to jump right into a full week's prep all at once, and doing so, may discourage you from continuing on and attaining your goals. Start small and stick with it.

"Planning ahead" also helps to make meal prep a sustainable healthy habit.

2. Break It Up- To stave off boredom, freeze one or two meals each time you make a new recipe so you can swap in something different throughout the week. If you’re freezing, cook foods that have a low water content (this is mainly due to the fact that when the water freezes, it expands and the ice crystals cause the cell walls to rupture. Consequently, the texture of the produce, when thawed, will be much softer than it was when raw. This is especially noticeable in foods that would be consumed raw.).

You can also add different sauces to a meal to change the flavor, or plan to eat out one night that week to give your taste buds a refresh.

3. Enlist a Buddy- Grab a friend, spouse or child to cook with you. Not only will the process go faster, but you’ll be more likely to go outside your comfort zone with recipes, since you’ll have two palettes to please instead of just your own.

Remember, PERFECTION is not the GOAL here ~ PERSISTENCE IS!

"Textural changes due to freezing are not as apparent in products which are cooked before eating because cooking also softens cell walls. These changes are also less noticeable in high starch vegetables, such as peas, corn, and lima beans."

The benefits of the Egg always seems to be surrounded by controversy. So what is the “real deal” on egg consumption? Good or bad?

I, for one, think EGGS are great and always were! From all that I have read on the subject, many nutrition researchers used to think that cholesterol in eggs raised cholesterol in the blood, but this turns out to not be the case for most people. In fact, the yolk contains 100% of the fat soluble vitamins A, D, E and K and all the carotenoids, lutein and zeaxanthin found in an egg, as well as more than 90% of the calcium, iron, phosphorus, zinc, thiamin, folate, vitamin B6 and vitamin B12. With that information in hand, I say "enjoy!" But while doing so, at least look for “cage-free”, "free-range" and ideally “pastured” eggs, which come from chickens that have actually been out on grass. This makes for happier, healthier hens and tastier, more nutritious eggs.

My mother once raised her own chickens for a couple of years and I remember the eggs being spectacular! With a darker yolk and a thicker white, they right from the chicken to the fridge. It couldn't get any fresher than that!

I remember going to sit and play with them on a summer day; I wore flip flops and had my toes painted. They didn't recognize my toes for what they were and just started pecking at them. They would jump up on my lap so I could pet them too, and their cuteness was irresistible!

Sadly, those days are gone and there are no more fresh eggs of that nature. As a replacement, I opt for Pete and Gerry Eggs. At $6.00 per dozen, they lean toward the expensive side of the scale, but being free range and organic, I feel the cost is worth the health benefit.

So here is a great recipe I would like to share using Pete and Gerry Eggs and a bit of Escarole. Enjoy!

Recipe:In a large skillet, heat 1 tbsp olive oil over medium heat. Add 1 small red onion, diced and 1/2 tsp crushed red pepper. Cook until onion softens, about 3 minutes. Add 1 head of escarole, cored and chopped. Cook until wilted about 3 minutes. Season with salt and pepper. Crack 6 eggs into pan and scramble into escarole/onion mixture. Cook through and serve.

Add turkey and cook 5-8 minutes or until it is no longer pink in color.

Place all ingredients (and turkey) into Crock pot and cook on low for 8 hours.

"Sprouting quinoa is important to neutralize the phytates and enzyme inhibitors that make it hard to digest. Sprouting makes the grain more nutritional because you are eating a complete plant not just the seeds."

I enjoy a shake each day as a meal replacement, and the benefits of doing so are hard to deny. A lot of people do they same thing with similar results. However, I often hear doubts from those interested in taking the "meal replacement" plunge as to the feeling full factor. I assure you, if you add the right ingredients, they can really fill you up! This alternative to the traditional drink smoothie is the perfect example.

So get your spoon ready and dig in to this refreshingly cold bowl of yumminess!!

"You don't only have to use protein powder for smoothies and shakes! Add a scoop or two to your next batch of cookies, muffins, granola bars or oatmeal to help thicken treats while infusing them with more stomach-filling, sugar-stabilizing protein."

All Photographs by Jessica Troncillito

Preparation:

Pulse oats in food processor to a flour consistency.

Add protein powder, baking powder and salt to oats.

Whisk together banana, egg and vanilla in medium bowl.

Fold the oat mixture into the banana mixture until smooth. Gently stir in blueberries.

Heat griddle or skillet. Add some coconut oil. Pour about a 1/4 cup batter onto griddle. Cook until small bubbles form. Flip and cook till browned on the second side.

about me...

Hi! My name is Jessica Troncillito. I am a wife and the mother of one son who has made some pretty big changes in her life. You see, coming from a traditional Sicilian family who spent hours together around the table during our huge Sunday dinners, I've always been into food. Cooking, baking and of course, "eating" were passions that have basically surrounded me since birth.

The joy my grandparents found in their garden and canning their harvest has left an indelible mark upon me, and I still have fond memories of my grandmother baking cookies, apple pies and cheese cakes for nearly every occasion.

Fortunately, that same love and joy of cooking has been passed from my grandparents to my mother, and ultimately, onto myself.

I love to cook and absolutely feel at peace in the kitchen. But as I began to grow older, health and nutrition played a larger roll in my daily meal preparation and my approach to the cooking rituals I'd been exposed to since childhood changed dramatically. I began a regimen of cooking leaner and cleaner - not only for myself, but for my family as well - and the results have been undeniable.

Here, on "Lean & Clean Eating with Jess", I'd love to not only share with you the person I've become today, but also, the recipes and lifestyle tips that got me to where I am and can help bring about a healthier you!